An aching lower back is a common complaint among adults, especially those who sit at a desk all day. If you have an aching back here are 5 things you can try and hopefully one of them will relieve your symptoms:
- Lie down on the floor with pillows under your knees. If that doesn't help, bring your knees up even higher with more pillows or you can even use a chair. If you have a bolster, that'll work too. Getting your knees above your chest can relieve the pressure in your lower back.
You can even sleep like this.
- A heating pad does wonders to relax muscle spasms. Use it for 20-30 minutes. However, sometimes ice is what you need especially if the area feels inflamed.
- I'm giving you permission to get a massage! Any massage will feel amazing to help bring blood to your muscles and release tension, but Thai Massage (also called Lazy Man's Yoga) might be especially helpful. The practitioner moves and stretches your limbs for you, creating space and relieving pressure in tight areas of your body.
- If your lower back pain is chronic, you'll want to incorporate stretching exercises into your daily routine. Physical therapy, some gentle yoga or a Pilates mat class will help out tremendously. Some examples of exercises that help stretch your lower back include Child's pose, Half Happy Baby, Standing Forward Bend, and Double Pigeon. Strengthening your core (abs and low back muscles) is also a great idea since these muscle groups help support the spine. Yoga poses like Wheel, Camel, Upward Facing Dog will strengthen your back, and here's a video to show you how to work your abs.
- Stay fit - extra weight can put strain on your spine, causing pain, so commit to regular exercise that keeps you at a healthy weight and uses all your muscles. This will also help to prevent future injury.